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March 2020

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March

28 Mar

3-28-2020 (Home WOD)

Warm-up 1 min Jump Rope 20 Pike toe touches 20 Samson Lunges 20 Lateral Lunges 20 Plank shoulder taps 20 Plank Jacks   For Time 800m Run 50 Single Arm DB Push Press (Non-Dominant hand) 50 Single Arm DB Push Press (Dominant hand) 50 Single Arm DB Snatch (Non-Dominant hand) 50 Single Arm DB Snatch […]

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27 Mar

3-27-2020 (Home WOD)

Warm-up 2x 2 min Run (1 min out, 1 min back) 10 Forward + Reverse Lunge (each leg) 10 Reverse Lunge Power Skip (each leg) 10 Single Leg Lateral Line Jumps (each leg) 10 Plank Jacks Skill  10 min Double Unders  –  Focus on technique and form Strength 3 Rounds 20 Kneeling Squats 10 Tempo […]

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26 Mar

3-26-2020 (Home WOD)

Warm-up 2 min Run (1 min out, 1 min back) 2x Tabata Jumping Jacks Toy Soldiers Pike Toe Touches Squats Pushups Side Lunges Forward Line Jumps Lateral Line Jumps   Strength 4 Rounds for Quality 12 Hip Thrusts 8 Single Leg Touch-Down Squat (each leg) 4 Prone I-Y-Ts (3-3-3)   Metcon 5 Rounds for time […]

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25 Mar

3-25-2020 (Home WOD)

Warm-up 2x 1 min Jump Rope 10 Forward Lunges (5 each leg) 10 Curtsy Lunges (5 each leg) 10 Alternating Toe Touches (5 each leg) 10 Glute Bridge 10 HR Pushups   6 min AMRAP 40 Double Unders (80 Single Unders) 10 Judo Pushups **Rest 2 min** 6 min AMRAP 40 Double Unders 20 Alt. […]

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24 Mar

3-24-2020 (Home WOD)

Warm-up 2x 20 Jumping Jacks 20 Seal Jacks 10 Standing Samson Lunges 10 Standing Reverse Lunges w/ Twist 10 Lateral Lunges 10 Plank Shoulder Taps   Death By Air Squats (Starting @ 5) Min 1: 5 Min 2: 6 Min3: 7 Min 4: 8  … and so on… Each minute add an additional rep, until […]

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23 Mar

3-23-2020 (Home WOD)

Warm Up 20 Boxer Shuffle 20 Toy Soldiers 10 Forward/Reverse Lunge 10 Plank Chair Taps 5 Hand-Release Push-up Strength 3 Rounds NFT 20 Bulgarian Split Squat (10L+10R) 15 Bench/Chair Dips 15 Incline Pushups 10 Pike Handstand Push-ups Metcon 15 min AMRAP 30 Jumping Lunges 20 Goblet Squats (w/ or w/o load) 10 Man-Makers (w/ or […]

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21 Mar

3-21-2020 (Home WOD)

Run 1 Mile Run for time   100s Chipper 100 Pushups 100 Situps 100 Air Squats *partition as you like            

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20 Mar

3-20-2020 (Home WOD)

Warm-up 2x 30 Boxer Shuffle 20 Bunny Hops 20 Alternating Single Leg Lift 10 Glute Bridges 10 Archer Push-ups   3 Rounds NFT 30 Slider Mountain Climbers 20 Slider Pike Ups 10 Slider Rollouts   5 Rounds for time 20 Ball Wood Choppers (10 right-left, 10 left-right) 20 Ball Thrusters 20 Ball Toe Taps 20 […]

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19 Mar

3-19-2020 (Home WOD)

Warm-up 2x Mailbox run 2x (30 sec Work / 30 sec Rest) 30sec Jumping Jacks 30sec Standing Lunges 30sec Curtsy Lunges 30sec Forward Line Jumps 30sec Lateral Line Jumps   WOD 15 min AMRAP 5 Pushups 10 Situps 15 Jump Squats   Tabata Abs Bicycles Hollow Hold            

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18 Mar

3-18-2020 (Home WOD)

Warm-up 2x 30 Jumping Jacks 10 Standing Samson Lunges 10 Standing Reverse Lunges w/ Twist 10 Lateral Lunges 10 Plank Shoulder Taps   Oh Boy 3 Rounds 1 min Double Unders / Penguin Jumps [1 min rest] 1 min Standing Reverse Lunge [1 min rest] 1 min Burpees [1 min rest] *score is total reps […]

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